🎯 Indigestion Self-Acupressure Routine 5 Minutes
- ⏱️ Duration: 5 minutes
- 📍 Number of acupoints: 5
- 🔄 Order: ST36 (Zusanli) → CV12 (Zhongwan) → PC6 (Neiguan) → SP4 (Gongsun) → ST25 (Tianshu)
- 💡 Benefits: Indigestion relief and improvement
🙋 Recommended For You If…
- Your stomach feels bloated and heavy after a meal
- You have poor digestion and feel like food is stuck
- Your stomach is sensitive due to stress
- Your epigastric area feels uncomfortable and you have gas
- Your stomach is upset after overeating
🧘 Before You Begin
- Find a comfortable position. You can sit on a chair or comfortably on the floor.
- Rub your hands together to warm them up. Warm hands stimulate acupoints more effectively.
- Take 3 deep breaths in and out. Inhale through your nose and exhale slowly through your mouth.
Ready? Let’s get started! 💪
⏱️ Start the 5-Minute Routine!
Spend 1 minute on each acupoint — 5 minutes total. Follow along slowly!
Step 1 — Press ST36 (Zusanli) [0:00~1:00]
📍 Location: 4 finger-widths below the knee, on the outer side
👆 Method: Use your thumb to press firmly on the outer side of the shinbone. A heavy, full sensation means you’ve found the right spot.
⏱️ Time: Press firmly for 3–5 seconds → Rest for 3 seconds → Repeat 5 times (about 1 minute)
✨ Effect: Activates stomach movement to promote digestion.
Step 2 — Press CV12 (Zhongwan) [1:00~2:00]
📍 Location: The midpoint between the sternum and the navel
👆 Method: Overlap both hands and gently rotate clockwise between the sternum and navel.
⏱️ Time: Press firmly for 3–5 seconds → Rest for 3 seconds → Repeat 5 times (about 1 minute)
✨ Effect: The signature stomach acupoint! Directly improves digestive power.
Step 3 — Press PC6 (Neiguan) [2:00~3:00]
📍 Location: 3 finger-widths above the inner wrist crease, toward the elbow
👆 Method: Use the opposite thumb to press firmly between the two tendons on the inner wrist.
⏱️ Time: Press firmly for 3–5 seconds → Rest for 3 seconds → Repeat 5 times (about 1 minute)
✨ Effect: Calms nausea and an unsettled stomach.
Step 4 — Press SP4 (Gongsun) [3:00~4:00]
📍 Location: Behind the prominent bone on the inner side of the big toe
👆 Method: Use your thumb to press firmly behind the bone at the inner arch of the foot.
⏱️ Time: Press firmly for 3–5 seconds → Rest for 3 seconds → Repeat 5 times (about 1 minute)
✨ Effect: Enhances spleen function to aid food digestion.
Step 5 — Press ST25 (Tianshu) [4:00~5:00]
📍 Location: 3 finger-widths on either side of the navel
👆 Method: Place the index and middle fingers of both hands on either side of the navel and slowly rotate clockwise.
⏱️ Time: Press firmly for 3–5 seconds → Rest for 3 seconds → Repeat 5 times (about 1 minute)
✨ Effect: Promotes intestinal movement to relieve bloating and constipation.
🎉 Great job! Routine complete!
Finish with 3 deep breaths. Do you feel lighter?
📋 Quick-Reference Routine Chart
| Step | Acupoint | Location | Time | Effect |
|---|---|---|---|---|
| 1 | ST36 (Zusanli) | 4 finger-widths below the knee, on the outer side | 0:00~1:00 | Activates stomach movement to promote digestion. |
| 2 | CV12 (Zhongwan) | The midpoint between the sternum and the navel | 1:00~2:00 | The signature stomach acupoint! Directly improves digestive power. |
| 3 | PC6 (Neiguan) | 3 finger-widths above the inner wrist crease, toward the elbow | 2:00~3:00 | Calms nausea and an unsettled stomach. |
| 4 | SP4 (Gongsun) | Behind the prominent bone on the inner side of the big toe | 3:00~4:00 | Enhances spleen function to aid food digestion. |
| 5 | ST25 (Tianshu) | 3 finger-widths on either side of the navel | 4:00~5:00 | Promotes intestinal movement to relieve bloating and constipation. |
🍯 Tips
- Doing it 30 minutes to 1 hour after a meal is most effective for promoting digestion.
- Abdominal acupressure should always be performed clockwise to align with intestinal movement.
- Warm water or barley tea is better than cold drinks to combine with this routine.
- ST36 is the “all-in-one stomach point” — pressing it before and after meals helps improve digestive power.
❓ Frequently Asked Questions
Q. Does this routine work immediately when I have indigestion?
A. Yes! In particular, CV12 and ST36 have an immediate effect on relieving stagnation. Drinking warm water while pressing makes it even better.
Q. Is it okay to press the abdomen if I have gastritis?
A. Light rubbing is fine, but if you have severe gastritis or a stomach ulcer, avoid direct stimulation on the abdomen and focus on ST36 and PC6 instead.
Q. Does it help with irritable bowel syndrome (IBS)?
A. ST25 and CV12 help normalize intestinal function. With consistent practice, symptoms of abdominal pain, diarrhea, and constipation may improve.
Q. Is it okay to do acupressure on an empty stomach in the morning?
A. Yes, gently rubbing CV12 and ST25 on an empty stomach in the morning wakes up the digestive system and improves appetite.
Q. Does it help with acid reflux (GERD)?
A. PC6 helps relieve acid reflux symptoms. However, for severe cases, be sure to see a gastroenterologist and use acupressure as a supplementary measure.
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